We like to get dinner on the table in a flash and this lentil kale soup is a perfect option. I'm loving the options for quick-cooked legumes. Enter the lentil! It's so versatile to use in recipes. Use them in soups, casseroles, salads, and even appetizers.
They're so nutritious for you, offering a healthy nutrient punch of 18 grams of protein in 1 cup, 15 grams of fiber, high doses of folate, potassium, iron, B vitamins and less than 1 gram of fat, they are a fantastic choice if you're eating a plant-based diet. I added some potato and other veggies to make this the ultra hearty, well rounded and so satisfying, it could very well be considered a meal.
Eating lentils on a plant-based diet is an easy option, especially when products on the market like boxed beans take the time out to cook them. Take, for instance, these pre-made lentils from Trader Joes. You can, of course, make them yourself, as they are one of the quicker legumes to cook. But if you are looking to make a meal in a short amount of time, this is the way to go!
I love how the kale in this lentil kale soup becomes so tender. It makes enough to keep for left-overs or to serve to guests. This soup also freezes well, so you can make some ahead of time and reheat little to-go containers for when you need a quick and easy lunch on the run.
The garlic and veggies in this soup make a delicious, nutritious and powerful way to ward off a cold or any bugs floating around during these cold months. I especially enjoy serving this dish for Christmas, as the soup itself feels very festive, comforting, and homey. This is one dish the entire family will remember.
Plant-based offers hearty meals. Check out these recipes:
- Hearty Vegetable Soup
- Beefless Stew
- Middle Eastern Vegetable Salad with Tofu Feta
- Breakfast Burrito with Tofu Scramble
- Sheet Pan Ratatouille with Creamy Polenta
I'd love to hear your feedback in the comments below for this Hearty Lentil Kale Soup! If you have a photo, post it on my Facebook page, tag me using the hashtag #plantbasedcooking
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| Prep Time | 30 minutes |
| Cook Time | 30 minutes |
Servings
Serving Size |
people
About 1 1/2 Cups |
- 2 cups cooked "regular" brown lentils or 1 cup uncooked
- ½ large onion chopped
- 3 cloves garlic peeled and minced
- 3 medium carrots peeled and chopped
- 2 stalks celery chopped
- 4 cups low sodium vegetable broth (or 4 cups homemade)
- 2 cups water
- ½ 6 oz. can tomato paste
- ½ tsp coriander
- ½ tsp cumin
- ½ tsp sea salt or to taste
- ¼ tsp freshly ground pepper
- 1 large potato peeled and chopped
- 2-3 large leaves kale stems removed and roughly chopped
Ingredients
|
- Add ¼ cup of water or veggie broth to a large pot and saute the onion, carrot, celery and garlic for several minutes until they start to wilt.
- Add a little more broth along with the tomato paste and mix in the paste.
- Add the remainder of the ingredients, except the kale, and stir to combine.
- If you are using uncooked lentils, rinse and pick over and add them to the pot along with 2 extra cups of broth or water.
- Cook on medium for about 20 minutes.
- Add the kale, stir, and continue to cook for another 10-20 minutes or until the kale and lentils are soft.
What are the calorie count on lentil soup dish
Hi Pat, I added the nutrition label to the recipe. Also, if you ever want to calculate a recipe yourself this site offers a good one, VeryWellFit.com.
Hi!! The soup is great, bur I was wondering something: in the pictures on this article, the broth is dark and brown but when I cook this, it comes out red! What’s the dealio?
Hi Basie, I’m not sure why it’s different. The only thing that’s red is the tomato paste so that must be it and maybe I didn’t use quite that much when I made my batch. It’s been a while since I made it so I can’t say for sure. Did you use the orange lentil, maybe? Glad you enjoyed it, though. 🙂